15 Ways To Halve Heart Disease Risk In The Saddle

How are you getting to work this morning? If you're breaking a sweat for reasons other than a crowded train, good on you. A five-year study of 250,000 UK commuters found those who were cycling in had up to half the cancer risk of their more sedentary counterparts. Not started yet? Whether you're lacing up your trainers or hopping on your bike, here's MH's 15 best tips to get from cardiophobe to cardiophile and make the most out of your morning.

1. Bag yourself a cheaper commute

You can easily cart a day’s worth of clothes around in a proper bag. And by proper we mean a bag with all the right straps: a complete set for shoulders, chest and waist is essential. The bag must fit securely but be comfortable and the best way to achieve this is by distributing the bag’s load through the three different straps.

2. The post-gym pavement

Off to the gym after work? Maximise your efforts by running home instead of stinking up the train, as a slow run will maximise the fat you burn. Performing cardio after weights burns 27% more calories than cardio by itself, the University of Tokyo found. Even if you walk, you’ll still be taking steps to lose a kilo of fat every week.

3. Squat for more speed

Think your bad cardio game will leave you late for work? Head to the squat rack. A 2009 study in the Journal of Strength & Conditioning Research confirmed that traditional strength training can be more effective at increasing your speed than running. More interestingly, for those who worry that swapping hill sprints for hamstring curls might mess with their cardio gains, a more recent study at Ruhr University in Germany found that strength training also boosts your fitness.

4. Take the long way round

Is your commute a short jog away? Double it. When you run beyond your comfort level, specialised muscle cells secrete two mood enhancers: endorphins (a neurotransmitter) and Anandamide (similar to THC, the active ingredient in marijuana). It's your body's way of rewarding you for keeping active, and never feeling the Monday blues again.

5. All-weather warrior

Health psychologist and MMU lecturer Dr Eric Brymer suggests legging it in adverse weather conditions may have more long-term wellbeing benefits, as battling wind or rain gives you a more intense, exhilarating engagement with your surroundings. Bryner says runners are more likely to pay attention to what’s going on ‘now’, sticking you in a mindful state of meditation without leaving you cross-legged for hours.

6. Tune out the pain

Short of breath on most runs? Turn up the volume on your top motivational tracks. Listening to heavy rhythmic basslines is shown to lower oxygen consumption, helping you up your running distances by a fifth. As good an excuse as any to stick the dance beats on.

7. Recover with rock

Afraid you may go too heavy and miss out on tomorrow’s commute? The scientific spotlight is shifting from what happens during a run to your experience after it. In a finding that moves to a totally different beat, Brazilian sports scientists have likened the right post-run playlist to a potent painkiller, leading to a speedier and more complete recovery. Their study in the Journal of Strength and Conditioning Research found that listening to songs at a mid-tempo 110bpm increases the rate at which your body flushes burn-inducing lactates. Kicking back with the right tunes relaxes your muscles and alters your perception of how tired you really are.

9. Winter warmers

Cardio commutes are fine for balmy springs and tepid summer mornings, but what about running in the winter? Cold air dries out your airways, slowing down your muscles. Swap ragged panting for controlled breaths in through your nose – The smaller blood vessels will warm and moisturize the air before its way to your lungs. Burn fat, not your chest.

10. Resistance is futile

Even on a jog home, you're still able to maximise your time and add calisthenics to your cardio. Plan your trip home so it includes a bench or low wall, steps and a bar to hang from. Hey presto: tricep dips, incline press ups, pull-ups - all the ingredients for an outdoor workout.

11. Outride boring commutes

Is your commute too far to run, or do your joints simply need a break? On your bike. Cycling as little as 20 miles a week - two miles each way, five times a week - strengthens your heart and cuts your risk of cardiovascular disease by up to 50%. Saddle up.

12. Bike rack vs. squat rack

On a bike, although it won't feel like it, every day is leg day. Warm up for 5 minutes, then ride for 10 at a low cadence (slow pedalling) then 5 minutes at a normal cadence. Continue alternating to boost leg strength like you wouldn't believe.

13. Go for a spin

In much the same way as you can focus on strength-cycling, you can amp up your cardio on command. Spend 5 minutes warming up, and ride for 10 at a high cadence (fast pedalling) then 5 at normal pace. Cool down once you reach work.

14. Master pedal power

Never be late again. Thrust the pedal down, keeping their heel just above their toes. Pulling your foot up is pointless because the downstroke is stronger. Just unweight it between 8 and 10 o’clock so it’s not holding the other foot back. This technique will save you energy, keep you cycling longer and may eventually have you swapping pedals for medals.

15. Occasional gains

Can't face an every day commute? Even alternating is no bad thing; a University of New South Wales study found half an hour of aerobic exercise three times a week for six weeks increased subjects’ pain tolerance by 20%; resistance exercise had no such effect. Pumping your heart, rather than iron, alters your body’s sensitivity, so your workouts feel easier with no drop in effort. Not bad for half an hour otherwise wasted.

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